{"id":6757,"date":"2018-10-31T07:29:58","date_gmt":"2018-10-31T11:29:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6757"},"modified":"2018-10-31T07:29:58","modified_gmt":"2018-10-31T11:29:58","slug":"halloween-scared-strong","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/halloween-scared-strong\/","title":{"rendered":"Halloween Scared Strong"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>The Pain:<\/p>\n<p><strong>Slaughter starter- 20 burpees OYO<\/strong><\/p>\n<p><strong>Werewolf<\/strong><\/p>\n<p><strong>Frankenstein- Toy soldier like walk up the Intimidator<\/strong><\/p>\n<p><strong>Zombie Walk- Lunge Walk up Intimidator<\/strong><\/p>\n<p><strong>Blades of Steel- 20 straight-arm merkins IC<\/strong><\/p>\n<p><strong>Tabata: Box jumps, step-ups, erkins, dirkens, plank with variations<\/strong><\/p>\n<p><strong>Battaan Death March- Burpeex3 Native American Run<\/strong><\/p>\n<p><strong>Noose Swingset: Partner work- Plank crunches, swing pulls<\/strong><\/p>\n<p><strong>Zombie crawl- plank walk with dragging legs- Omaha halfway-too damn hard \u2013 bear crawl the rest<\/strong><\/p>\n<p><strong>Hangman pull up bar- Tabatastyle- alternating static pullup holds, crunches, side lat pulls and finish with pull up max<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Mary- PAX call it, <\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>No Announcements No prayer requests<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; The Pain: Slaughter starter- 20 burpees OYO Werewolf Frankenstein- Toy soldier like walk up the Intimidator Zombie Walk- Lunge Walk up Intimidator Blades of Steel- 20 straight-arm merkins IC Tabata: Box jumps, step-ups, erkins, dirkens, plank with variations Battaan Death March- Burpeex3 Native American Run Noose Swingset: Partner work- Plank crunches, swing pulls [&hellip;]<\/p>\n","protected":false},"author":476,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6757","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Cheesesteak","date":"10.31.18","pax":"Chisel, Peacemaker, SwissMiss, Greenspan, Mutton, Blazer, Don Quixote (FNG) The Vig, Thistle, Rootcanal, Cherry Pie, Lamb Chop, Drip, Razzy, Cheesesteak (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6757","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/476"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6757"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6757\/revisions"}],"predecessor-version":[{"id":6758,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6757\/revisions\/6758"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}